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Monday, May 25 2020

Happy Memorial Day! 

“Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Friday, May 22 2020 

7:30am Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Tabata 20 seconds on, 10 off 8 rounds of each 

1) Curls 

2) Skull Crushers 

WOD: AMRAP 10 

10 Back Squats 135/95 (from the floor) 

50 Double-unders 

DB/KB: For Time  

100 DB Snatches 

EMOM: 7 Push-ups 

Body Weight Workout: 

20 minutes to get as far as you can…

3 Rounds 

30 Push-ups 

30 DB/KB Alt. Hang Snatch (if no DB/KB, then Pike Press) 

Into… 

2 Rounds 

50 Alt.  Plank knee to elbow 

50 DB/KB Push Press (if no DB/KB, Pike Press)

Into… 

1 Round 

100 Jumping Jacks

100 Air Squats

100 Jumping Jacks

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Thursday, May 21 2020

7:30am Zoom Class 

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Hang Power Snatch 

5 Sets of 2 reps 

WOD: AMRAP 20 

200m Run 

5 Hang Squat Snatches

10 Sit-ups 

15 Air Squats 

20 Cals 

DB/KB Workout: 10 RFT 

10 DB Clean + Jerks 

100m Run 

10 Push-ups 

100m Run  

Body Weight: EMOM 30 Max reps 

1)Up Downs 

2)Straight Leg Sit-ups 

3)Squat with oblique Crunch 

4)Sumo Stance Squat 

5)Super mans 

6)Rest

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Tuesday, May 19 2020 

7:30am Zoom Class 

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Class 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

Strength: Push Press

5 Sets of 10 reps

Followed by…

20 lateral Raises 

WOD: 30 minutes to complete 5 sets of 

12 Push Jerks 

400m Run/500m Row 

8 Front Squats 

DB/KB Workout: For Time 

300 KB Swings 

Every 3 minutes 200m Run 

Body Weight Workout: 

EMOM 5 

12 Burpees 

Into… 

EMOM 5 

30 Lunges 

Into.. 

EMOM 5 

Toe Touches x 45 seconds of work 

Into… 

EMOM 5

Push-ups x 45 seconds of work

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Monday, May 18 2020 

Zoom Class at 5:00pm 

https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09

ID: 882 9731 5047

WOD: 6 Rounds 

10 Deadlifts

400m Run/500m Row 

10 Bar Over Burpees 

30 Double-unders 

DB/KB Strength: Every 2 minutes for 8 minutes….

30m Goblet Lunge 

DB/KB WOD: 5 Rounds For Time 

10 DB/KB Snatches 

400m Run 

20 Goblet Squats 

30 Push Press 

Body Weight Workout: For Time 

20 Hands to Feet 

40 Shoulder Taps 

20 Hands to Feet 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet 

80 Air Squats 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet 

100 Dips 

80 Air Squats 

60 Sit-ups 

40 Shoulder Taps 

20 Hands to Feet

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Friday, May 15 2020 

3:00pm Zoom Class 

Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Zoom Password if needed: 1234 

Strength: “Flex Friday”

4 Sets of…..

15 Bicep Curls (3 second negative) 

Into…

15 Skull Crushers (3 second negative)

Into…

15 later Raises 

WOD: AMRAP 15 

10 Push Press 

10 Cals

10  HR Push-ups 

30 Double-unders 

DB/KB WOD: For Time 

100 KB Snatches 

EMOM: 7 Push-ups 

Body Weight: For Time 

24-22-20-18-16-14-12-10-8-6-4-2

Push-ups 

48-44-40-36-32-28-24-20-16-12-8-4

Lunges 

Every 2 minutes stop and do 3 Up-downs

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Thursday, May14 2020 

7:30am Zoom Link & Meeting ID 844 6439 7885

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Zoom Password if needed: 1234 

Strength: Snatch 

High Hang + above the knee + floor

5 Sets of 1+1+1 

Work on form and speed under the bar 

WOD: For Time 

50 Push Press 

50 Front Rack Lunges 

100 Cals

50 Front Rack Lunges 

50 Push Press 

DB/KB Workout: EMOM 21

1) 10 Single Arm OH Lunge Right side

2) 10 Double Burpees

3) 10 Single Arm OH Lunge Left side 

Body Weight: AMRAP 20 

30 Bench Dips 

10 Burpees 

30 Shoulder Taps 

10 Burpees 

30 Side Plank Hip Dips

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Wednesday, May 13 2020 

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Strength: Front Squat 

4 Sets of 5 reps 

WOD: 5 Rounds For Time 

5 Hang Squat Cleans 135/95

10 Bar Over Burpees 

30 Double-unders 

DB/KB Strength: Single Arm Strict Press 

10-8-6-4-2 reps per side

Superset with… 

Bent Over Rows 

3 seconds up, 3 seconds down tempo for both movements 

DB/KB Workout: AMRAP 20 

10 DB Push Press  

15 Push-ups

20 Sit-ups

30 DB Squats 

40 DB Deadlifts 

Body Weight Workout: AMRAP 20 

10 Push Press 

20 Push-ups 

30 Toe Touches 

40 Jump Squats 

50 Single Leg Glute Bridges (25 per side)

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Tuesday, May 12 2020 

7:30am Zoom Link & Meeting ID 844 6439 7885

https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09

5:00pm Zoom Link & Meeting ID 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Core: 3 Sets of 

24 Shoulder Taps 

30 second side plank per side 

24 Reverse Sit-ups 

WOD: 35 minutes to complete 5 Rounds 

10 Push Press (unbroken, climbing in weight each round) 

400m Run/500m Row 

Rest 90 sec after each round 

Core: 3 Sets of 

24 Plank Pull throughs 

30 second side plank per side 

24 Reverse Sit-ups 

DB/KB Workout: AMRAP 3 

2 DB/KB Power Cleans 

4 Push-ups 

6 Goblet Lunges 

Rest 1 minute, repeat for 5 sets

Body Weight Workout: EMOM 20 

1) Pulse Lunges Right Leg

2) Sit-ups 

3) Pulse Lunges Left Leg

4) V-ups Transfer (watch demo video!)

5) Plate Jumps

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Monday, May 11 2020

Zoom Class 5:00pm Meeting ID: 882 9731 5047

https://us02web.zoom.us/j/88297315047?pwd=bngvWkdQLzRMSkoxSEhUQjhma0RlUT09

Strength: Clean Complex

5 Sets of 1 Squat Clean + 3 Front Squats 

WOD: For Time 

100 Burpees 

*EMOM 3 Hang Power Cleans 185/135

KB/DB WOD: For Max Reps EMOM 25

1) Floor Press Right Arm 

2) DB/KB Row Right Arm 

3) Floor Press Left Arm 

4) DB/KB Row Left Arm 

5) Sit-ups

Body Weight Workout: EMOM 3

5 Burpees

5 Air Squats 

5 Straight Leg Sit-ups

Into…

EMOM 3

6 Burpees

6 Air Squats 

6 Straight Leg Sit-ups

Into…

EMOM 3

7  Burpees

7 Air Squats 

7 Straight Leg Sit-ups

Rest 

AMRAP 3 

4 Up Downs

6 Cross Body Toe Touches

12 Lateral Lunges 

Rest 1 minute, repeat for 5 rounds

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Friday, May 8 2020 

3:00Pm Zoom Class 

https://us02web.zoom.us/j/88297315047

Meeting ID: 882-9731-5047

Strength: Deadlift 

4 Sets of 5 reps climbing 

WOD: EMOM 5 

10 Cals 

Into…

EMOM 5 

10 Deadlifts 

Into…

EMOM 5 

40 Double-unders 

DB/KB WOD: AMRAP 18 

200m Run 

20 DB Hang Power Cleans 

30/20 Push-ups 

20 DB Thrusters 

Body Weight Workout: For Max reps EMOM 28

1) Max Strict Press 

2) Max Curls 

3) Max Air Squats 

4) Max High Pulls

5) Sissy Lunges Right Leg 

6) Sissy Lunges Left Leg

7) Rest 

*If you only have one DB/DB, alternate left and right arm each round. If you have 2 do L/R arm at the same time

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Thursday, May 7 2020 

Zoom Class at 7:30am & 5:00pm

7:30am Meeting ID:  844-6439-7885

5:00pm Meeting ID: 882-9731-5047

Strength: Bench/Floor Press

4 Sets of 8 reps (4 second decent, 1 second pause at the bottom, 4 sec accent) 

WOD:2 Rounds For Time 

50 Deficit Push-ups 

40 Calories 

30 Bent Over Rows 

20 Front Rack Lunges 

10 Power Snatches 

DB/KB WOD: AMRAP 20 

30 Double-unders 

10 DB/KB Snatches 

30 Double-unders 

10 DB/KB Push Press 

30 Double-unders 

10 DB/KB Squats 

Body Weight Workout: ARAMP 20 

30 Side Crunches 

15 Bench Dips

30 Plank Jacks

15 HR Push-ups

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Wednesday, May 6 2020 

5:00pm Meeting ID: 882-9731-5047


Strength: Clean + Jerk 

4 Sets of 2 reps climbing 

WOD: For Time 

60 Clean + Jerks 135/95

*EMOM 5 Burpees 

DB/KB Strength:  4 Sets of 

Floor Press x 30 reps 

Into…

15 Skull Crushers 

DB/KB WOD: 5 Rounds For Time 

16 Deadlifts

16 Suitcase Lunges

16 Alt. V-Ups

Body Weight Workout: AMRAP 21

7 Double Burpees

11 Push-ups

22 KB Swings

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Tuesday, May 5 2020

Zoom Class at 7:30am & 5:00pm

7:30am Meeting ID:  844-6439-7885

5:00pm Meeting ID: 882-9731-5047

Strength: Back Squat 

6 Sets of 4 reps 

Superset with… 30 second Handstand Hold

WOD: 10 Rounds For Time 

10 Air Squats 

8 Calories 

6 HSPU 

4 Deadlifts (heavy) 

DB/KB Strength: Strict Press 

5 Sets of 

Single Leg Lunge x 10 reps per side

Into…

Single Leg Deadlift x 10 reps per side 

DB WOD: For Time 

50 Devil Press 

Body Weight Workout: 30 minutes to complete

10 Air Squats

10 Air Squats 

25 Push Press 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

100 Toe Touches 

10 Air Squats 

25 Push Press 

50 Reverse Sit-ups 

100 Toe Touches 

150 Reps of 50 Jump Squats, 50 Lunges, 50 Air Squats

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Monday, May 3 2020

Strength: Thruster

4 sets of 3 reps climbing 

WOD: For Time

15 Thrusters 95/65

200m Run

24 Double-unders 

12 Thrusters 

200m Run

24 Double-unders

9 Thrusters

200m Run

24 Double-unders

DB WOD: For Time

15 DB Thrusters 95/65

200m Run

24 Double-unders 

12 DB Thrusters 

200m Run

24 Double-unders

9 DB Thrusters

200m Run

24 Double-unders

Body Weight Workout: EMOM 24

  1. 10 Burpees 

  2. 30 Jumping Lunges

  3. 25 Push-ups

  4. 25 Sit-ups

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Thursday, April 30 2020

CrossFit Class

7:30am Link & ID

https://us02web.zoom.us/j/84464397885

Meeting ID: 844 6439 7885

5:00pm Link and ID

https://us02web.zoom.us/j/88297315047

Meeting ID: 882 9731 5047

Skill: EMOM 12

1) 30 Second Hand Stand Hold 

2) 20 Sit-ups 

WOD: For Time 

100 Push Press 115/75

*EMOM 7 Push-ups 

DB/KB Strength: Floor Press

4 Sets of 15 reps 

DB/KB WOD: For Time 

100 Alt. DB/KB 

*EMOM Burpees 

Body Weight Workout: For Time 

100 Jumping Jacks

90 Mountain Climbers 

80 Glute Bridges 

70 Side Crunches 

60 Air Squats 

50 Sit-ups 

40 Cross-Over Reverse Lunge

30 Dips

20 Hand release pushups

10 Burpees

20 Hand release pushups 

30 Dips

40 Cross-Over Reverse Lunge

50 Sit-ups

60 Air Squats

70 Side Crunches 

80 Glute Bridges 

90 Mountain Climbers

100 Jumping Jacks

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Wednesday, April 29 2020

Zoom Class @ 5:00pm. Here is the Zoom Class link! 

https://zoom.us/j/93267700581

Meeting ID: 932 6770 0581

Strength: Back Rack Lunge 

4 Sets of 12 reps

WOD: 5RFT

12 Power Snatches 

24 Air squats 

400m Run

DB/KB Strength: Bicep Curls 

4 sets of 12 reps per side

DB/KB WOD: For Time 

10-9-8-7-6-5-4-3-2-1

Single Arm DB Thrusters 

V-Ups x 2

Body Weight Workout: For Time

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 

Up Downs 

Push Press

Goblet Squats

Russian Twists

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Tuesday, April 28 2020

Zoom Class @ 5:00pm. Here is the Zoom Class link! 

https://zoom.us/j/93267700581

Meeting ID: 932 6770 0581

Strength: Push Jerk 

4 Sets of 4 reps climbing 

WOD: For Time 

50 Burpees 

20 Cals

100 Push-ups

20 Cals 

150 Lunges 

20 Cals

200 Air Squats 

20 Cals

150 Lunges 

20 Cals 

100 Push-ups 

20 Cals 

50 Burpees 

DB/KB Strength: Arnold Press

4 Sets of 10 reps

DB/KB WOD: 4RFT

20 Skull Crushes 

25 Push-ups 

30 DB Rows 

40 Goblet Squats 

Body Weight Workout: EMOM 12

1) 20 Jumping Lunges 

2) 20 Push-ups 

           Into……

AMRAP 6 

6 Push-ups 

6 Glute Bridges 

6 Lunges